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The  Backbone Dry January  Fitness Challenge

Welcome to the Backbone Dry January Fitness Challenge!

Firstly, congratulations on signing up for the challenge!

My name is James Stoddart-Burrows, I have over 20 years of experience in supporting people to get into the best shape of their lives from elite athletes to people who've never set foot in a gym before. Now I'll be supporting you through this journey to shake off lockdown and get active.

The challenge starts Monday 3rd January - you'll find everything you need to prepare on this page.


Your first task is to complete your health questionnaire and return it to me. This will give me the information I need to send you your personalised nutrition guidelines (calorie and macronutrient - protein, fat and carbohydrate - targets).  You'll want these to plan out your meals and get your groceries for your first week of the challenge.

So get that questionnaire completed and returned to me at

Enjoy Your New Year Celebrations!

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Get prepared...

This section contains everything you need to get yourself prepared for the challenge, including access to the methods I use with my clients to lose their first 10lbs.  Complete your questionnaire and return it to by close of play on Monday 27th Decembe to get your personalised calorie and macronutrient guidelines

download and read your  challenge guide

Download or print your challenge guide here. The guide contains an introduction to your challenge as well as essential background information about nutrition, optional supplements you may want to consider and sleep (which is critical for your health!). 

You can view the guide on your smartphone - but to download it you'll need to use your laptop or tablet.

complete your health questionnaire & return iT by 8th April

Download this health questionnaire, complete it and send it to me by email at no later than 27th December.


I will use this info to provide you with your personalised calorie and macronutrient guidelines. I'll send these to you within 24 hours of receiving your completed questionnaire. 


You'll want these to plan out your meals and buy groceries for the first week of your plan!

You can view the questionnaire on your smartphone - but to download and complete it you'll need to use your laptop or tablet.

download the myfitnesspal app to your smartphone
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Download the MyFitnessPal app to your smartphone.

You will use this app to track your food daily so that you can see your calorie intake as well as how much protein, fat and carbohydrate you're eating compared to the guidelines I have set for you.

download your biofeedback tracker

Download and save this Biofeedback Tracker to your laptop.

You'll complete this each week during the challenge and send it to me at at the end of each week.

I will review your trackers each week to give you feedback and make recommendations about any challenges you've had.

Note: Many of the input fields are drop down lists where you should choose the option that most closely reflects your experience that week. You'll need to download this excel sheet on a laptop or tablet (not a smartphone).

Read my 5 step blueprint - the methods i use with my client to lose their first 10lbs

These guides will give you the background information you need on how to get the most from this challenge and what to expect in terms of the nutrition and training programme we'll use. Make sure you read Step One - Food Quality & Quantity before you plan your meals for Week One!

Once you have your personal calorie & macronutrient targets - plan your meals for week one!
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Once you've sent me your completed health questionnaire (Step 2) you will recieve your personal nutrition guidelines - you'll be much more likely to stick to these if you plan your week's food in advance.

So plan out your meals based on the information I have given you in the 5 step guides (Step 5).

Pan fried fish with

beetroot salsa

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Nutty chicken satay

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Mexican bean stew

with guacamole

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Chicken madras

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Hob-to-table mousakka

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That's it for now...
LOOK OUT FOR AN EMAIl BEFORE 1st January with your TRAINING PROGRAMME & personalised Nutrition guidelines!


Email me at or contact me on the challenge Whats App group once you have been added

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